There are loads of races from El Paso to Albuquerque between November and September of next year. These are anything from 1 mile family fun run/walks to full marathons. Many of them take team entries and these races can help you achieve your goals be it distance, pace, or just to collect that t-shirt that comes in the registration packet! Of course one of the first big runs you can enter is our annual Zach Trak on January 7, 2012, supporting the disabled children of Zia Therapy. Look for Stella Vita and Daniel Park at this great event!
Worried about losing muscle mass as you shed weight? The solution may be to add more protein to your diet.
Women naturally lose muscle and strength as they age, more so than men. For older women who are on a diet, consuming more protein may help preserve muscle mass and foster a better muscle-to-fat body composition.
In a recent study, 31 postmenopausal women were divided into two groups, with each group on a 1,400-calorie diet. One group consumed a powdered whey protein supplement twice a day, while the other group received a placebo containing carbohydrates. Everyone in the study was encouraged to do light exercise, such as walking and stretching. (Related: Use our handy tracker to get started on your own walking plan.)
Researchers assessed the women’s strength, balance, and ability to do physical tasks, such as getting up from a chair and lifting a book above shoulder height, before and after the study. Magnetic resonance imaging was used to gauge the muscle volume of each woman’s right thigh and to measure the amount of fat around the thigh and within the thigh muscle.
After 6 months, both groups had lost weight -- and strength. But the women consuming additional protein lost 3.9 percent more weight than the placebo group and gained 5.8 percent more thigh muscle. This led to better balance and improved task performance. (Related: Find out why it’s smart to have a little protein with every meal or snack.) How much protein should you eat? Calculate what you need.
Benefit; Strength training can make your RealAge 1 year younger. Take the RealAge Test!
The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women. Mojtahedi, Mina C. et al., Journal of Gerontology Medical Sciences, 2011 July 27. [Epub ahead of print]
When you don’t have a lot of time and need to grab something quick on the go, a handful of nuts is a great option. Depending on the type of nut, you can actually have a good-sized snack, with appetite-curbing protein to boot! Like what? Try 14 almonds, 17 peanuts, or 25 pistachios. But skip macadamia nuts, each of which packs nearly 20 calories.
Peanut Butter and Celery Sticks
An oldie but goodie, this super delicious treat is actually pretty darn healthy too! A cup of celery only has 19 calories and two teaspoons of peanut butter has 64—plus it includes protein, which keeps you filling full longer. And don’t bother reaching for the low-fat stuff; it only has two less calories that regular peanut butter.
Carrots and Hummus
What do you get when you dip a cup’s worth of baby carrots (50 calories) into a couple tablespoons of hummus (50 calories)? A quick, satisfying, and absolutely wholesome treat. Since hummus is low in sugar and cholesterol-free, it’s a wonderful alternative to cheese or dip.
Whether you make your own or grab a ready-made fruit salad from the local grocer, you can’t go wrong with a snack straight from nature. To make your own fruit salad and stay under the 100 calorie mark, slice half a medium banana into round disks, cut half an apple into little wedges, grab five to six grapes, put them in a sealable container, and sprinkle with a little cinnamon.